Thursday, August 16th

Clean Grip Deadlifts 8-8-8@70% 1RM

then,

8:00 EMOM of:

10-SDHP’s (95/65)

50ft x 2 shuttle run (RX+=50ftx4)

then at 11:00,  3 rounds for time of:

25 Calorie Row

25 Wall Balls (20/14) (RX+ 30/20)

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Wednesday, August 15th

Muscle Snatch 8-8-8

then,

Death by Full Snatch (115/75)

1 Snatch minute 1:00, 2 Snatches minute 2:00, etc.

then,

3 Rounds for time of:

25ft DB OH Walking Lunge, Right Arm (50/35)

10-DB Snatch

25ft DB OH Walking Lunge, Left Arm

10-DB Snatch

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Tuesday, August 14th

Bench Press 8-8-8 @ 70% 1RM

Barbell Rows 8-8-8 @ 70% 1RM

then,

15:00 AMRAP of:

10-Ring Dips

15-Pullups

20-GHD Situps

25ft HS Walk (scaled to 50ft Bear Crawl)

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Monday, August 13th

Rest Day.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Sunday, August 12th

Back Squat 8-8-8@70%1RM

Glute Ham Raise 8-8-8

then,

50-Double Unders

25-Pistols (total)

40-Double Unders

20-Pistols

30-Double Unders

15-Pistols

20-Double Unders

10-Pistols

10-Double Unders

5-Pistols

For time.

 

*Bonus*

300Ft Sled Drag (Sled +90/45)

30 KBS (53/35)

For time.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

*The next Strength Program will start today.  Email Eric at Fallscitystrength@gmail for more info. 

Saturday, August 11th

Split Jerk 6-6-6@70% 1RM

Band Pull Aparts 12-12-12

then,  3 Rounds For Time Of:

21-Push Jerks (115/75)

15-K2E’s

9-Bar Facing Burpees

 

*Bonus*

21-15-9 each:

Calorie Assault Bike

V Ups

For time.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

*The next Strength Program will start this Sunday.  Email Eric at Fallscitystrength@gmail for more info. 

Friday, August 10th

Last day of Metcon Week

“Hollywood”

For time:

Run 2k (4 laps around block + to blue door on building next door and back)

22 Wall Balls (30/20#)

22 Ring Muscle Ups

22 Wall Balls

22 Power Cleans (185/125)

22 Wall Balls

Run 2K

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

*The next Strength Program will start this Sunday.  Email Eric at Fallscitystrength@gmail for more info. 

Thursday, August 9th

Rest Day.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

 

*The next Strength Program will start this Sunday.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, August 8th

Metcon Week

“McGhee”

30:00 AMRAP of:

5-Deadlifts (275/185)

13-Pushups

9-Box Jumps (24/20)

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Tuesday, August 7th

Metcon Week

500M Row then,

2 rounds of:

25 Power Snatch (75/55)

15 Burpees Over Bar

400M Row then,

2 rounds of:

20 OHS (75/55)

10 GHD Situps

300M Row then,

2 rounds of:

15 Full Snatch (75/55)

5 Bar Muscle Ups

For Time.

*compare to 9/1/17

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com